Timberwolf Fitness Roseville – WOD

Back Squat (15 min building to a heavy 3 rep (8 RPE)
(pause at the bottom of the first rep))

don’t go to failure.

Metcon (8 Rounds for time)

Every 2:00 for 8 Sets:

16 Wall Balls

Alt Each Set:

5/3 Ring MU

8 DB Bench Press

Rx+: 20/14; RMU/BMU; 50s/35s

Rx: 20/14; 3/2 MU; 50s/35s

Scale: 14/10; 8 Jumping MU; 40s/25s
Time domain: 1:15-1:30 / round

Stimulus: Skill + upper push stamina

Notes: Keep wall balls smooth.

Pick a MU variation you can repeat.

DB bench should stay unbroken.

Aim for repeatable pacing across all 8 sets.